Tilapia, steamed or poached
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 cup, cooked, flaked (136 g)
164.6 calories, 26.1 from fat
 
Carbs
0 g
 
Proteins
34.3 g
 
Fat
2.9 g
 
Sat. Fat
1 g

KEY FACTS

(learn about health benefits or risks)
  • Tilapia, steamed or poached has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.04 cal/oz).
  • Rich in vitamins and minerals (27%/cal) - a good source of Selenium (important for the stimulation of antibodies), Vitamin B12 (helps you to get a good night's sleep) and Phosphorus (helps provide effective digestion).
  • Tilapia, steamed or poached contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (51% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.2 cal/g)
High
Density
(27 %/cal)
Medium
Density
(0.4 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
69%
Protein
0%
Carbs
0%
Fiber
5%
Fat
5%
Saturated Fat
29%
Cholesterol
21%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Helps the regulation of hormones in the body; A powerful booster of heart health.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Tilapia, steamed or poached

Serving Size: cup, cooked, flaked (136g)

* Amount Per Serving
Calories 164.6 cal
Calories from Fat 26.1 cal
% Daily Value
Total Fat 2.9 g 4.5%
Saturated Fat 1 g 5%
Cholesterol 85.7 mg 28.6%
Sodium 497.8 mg 20.7%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 34.3 g 68.7%
 
Vitamins
Vitamin A 0 IU 0%
Vitamin B6 0.2 mg 11.1%
Vitamin B12 2.3 mcg 38.3%
Vitamin C 0 mg 0%
Vitamin D 5.3 mcg 1.3%
Vitamin E 0 mg 0%
Vitamin K 2.4 mcg 3.1%
 
Minerals
Calcium (Ca) 17.7 mg 1.4%
Copper (Cu) 0.1 mg 6.5%
Iron (Fe) 1 mg 5.4%
Magnesium (Mg) 42.2 mg 10.5%
Manganese (Mn) 0 mg 0%
Potassium (K) 439.3 mg 12.6%
Phosphorus (P) 261.1 mg 26.1%
Selenium (Se) 71.5 mcg 102.2%
Zinc (Zn) 0.6 mg 3.8%